Michelle's Boot Camp!

This is a
Double Step pattern from
www.turnstep.com.
(pattern 1010)
This is using two benches, horizontal, with three "shoe lengths" between
them. (_______ ________)

Combo #1

Step kick corner to corner on the left bench 4x (alternating) (16)
(reach opposite arm to leg as you kick)

Step kick in the center (same bench), alternating legs 4x (16)
(reach both arms together out to the leg that kicks)

Repeat above, you can also cut this down to one kick corner to corner
and then 2 kicks in the center, alternating legs (16) and then repeat
again. Depends on how much time your class needs for transitions.

Combo #2

Starting to use two benches:

L-step off the left corner of left bench, come back to center (8)
and HUSTLE to get to the right corner of right bench and do another
L-step over there (8). This is my favorite part, you really fly!

Do this part a total of 8 L-steps (64 counts)

Combo #3

Coming back to the left bench:

Do turnsteps starting with the right leg up, 8x (32)
(add some power here)

Now add the following:

One single turnstep, on left bench, right leg up first.(4)

One double turnstep (8). This uses two benches. It's like two
V-steps, one on the left bench and then moving over and doing
another on the right bench, left leg begins both.

One single turnstep, on right bench, right leg up first.(4)

Now begin again reversing the above (one single turnstep, one
double turnstep (heading left - 2 right legged V-steps), one single
turnstep. You are now back at the left bench.

Repeat this part again.

Combo #4

Step kick, left foot kicks, on left bench. (4)

Hustle to other bench and step kick, right foot.(4)

Repeat a total of 8 kicks (total 32)

I call this a "kick volley" since you're using two benches.

Now keep the "volley move" going from bench to bench and change
the kick to a "cha-cha-cha" on the bench. To do this you jump up
on the bench and "run, run, run" (right, left, right) quick on the
bench, then step down and hustle to other bench (in two counts)
and do the same over there. (8 counts total)

Repeat this a total of 8 cha-cha's (total 32)

When you do the cha-cha's, have them get their hands up over the
head and swing their hips toward the front mirror. Lot's of cardio
going on here!

Combo #5

On the last cha-cha (right bench) have them stay there and end in
a straddle (right leg down, left leg down).

Now touch the left ankle in front, then straddle, right ankle in
front, straddle. Keep this going for a total of 8x (32)

Keep this straddle movement and change it to a forward kick,
straddle (or a karate kick, straddle) 8x (32)

Keep this straddle movement and go back to the ankle touches,
straddle 8x (32)

Now do hamstring curls, straddle. 8x (32) Do your straddles low
so they work those quads! 8x (32)

I always cut these numbers down once they start to really sweat.

Now you're ending in a straddle on the last count (right leg down,
left leg down). Now step kick volley from here. You are now on the
opposite side of the bench, once again using two benches.

You are now starting Combo #4 again, follow it all the way through
Combo 5.

Once through, you begin again from the very beginning with your step
kicks corner to corner on the left bench. This is an excellent
calorie burner. Please let me know if you like it or have any
combos this intense. I like to use tapes in the 126-130 beat range
which really makes you move. If you need more to add to this let
me know. I have one other combo I add when there's time.